Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Squat cleans
2 x 10 Air Squats
Front Squat (5 x 3 increase weight)
Clean (3 x 3 increase weight (Squat Cleans))
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes
5 Squat cleans 165/125
10 backwards walking lunges
12 Pull-ups